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  6. Watercress vs. Prunes

Watercress vs. Prunes — In-Depth Nutrition Comparison

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Important differences between watercress and prunes

  • Watercress has more vitamin K, vitamin A, vitamin C, and calcium; however, prunes are richer in fiber, copper, potassium, vitamin B3, iron, and vitamin B6.
  • Watercress's daily need coverage for vitamin K is 159% more.
  • Watercress contains 72 times more vitamin C than prunes. Watercress contains 43mg of vitamin C, while prunes contain 0.6mg.

The food varieties used in the comparison are Watercress, raw and Plums, dried (prunes), uncooked.

Infographic

Watercress vs Prunes infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Prunes
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +179.1%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +121.8%
Contains more IronIron +365%
Contains more CopperCopper +264.9%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +22.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Prunes
Prunes
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +7066.7%
Contains more Vitamin AVitamin A +310.3%
Contains more Vitamin EVitamin E +132.6%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin KVitamin K +320.2%
Contains more FolateFolate +125%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +841%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more CholineCholine +12.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Prunes DV% diff.
Vitamin K 250µg 59.5µg 159%
Vitamin C 43mg 0.6mg 47%
Fiber 0.5g 7.1g 26%
Copper 0.077mg 0.281mg 23%
Carbs 1.29g 63.88g 21%
Fructose 12.45g 16%
Vitamin A 160µg 39µg 13%
Potassium 330mg 732mg 12%
Vitamin B3 0.2mg 1.882mg 11%
Calories 11kcal 240kcal 11%
Iron 0.2mg 0.93mg 9%
Calcium 120mg 43mg 8%
Vitamin B6 0.129mg 0.205mg 6%
Magnesium 21mg 41mg 5%
Vitamin B2 0.12mg 0.186mg 5%
Vitamin E 1mg 0.43mg 4%
Vitamin B1 0.09mg 0.051mg 3%
Zinc 0.11mg 0.44mg 3%
Starch 5.11g 2%
Sodium 41mg 2mg 2%
Manganese 0.244mg 0.299mg 2%
Vitamin B5 0.31mg 0.422mg 2%
Phosphorus 60mg 69mg 1%
Selenium 0.9µg 0.3µg 1%
Folate 9µg 4µg 1%
Protein 2.3g 2.18g 0%
Fats 0.1g 0.38g 0%
Net carbs 0.79g 56.78g N/A
Sugar 0.2g 38.13g N/A
Choline 9mg 10.1mg 0%
Saturated fat 0.027g 0.088g 0%
Monounsaturated fat 0.008g 0.053g 0%
Polyunsaturated fat 0.035g 0.062g 0%
Tryptophan 0.03mg 0.025mg 0%
Threonine 0.133mg 0.049mg 0%
Isoleucine 0.093mg 0.041mg 0%
Leucine 0.166mg 0.066mg 0%
Lysine 0.134mg 0.05mg 0%
Methionine 0.02mg 0.016mg 0%
Phenylalanine 0.114mg 0.052mg 0%
Valine 0.137mg 0.056mg 0%
Histidine 0.04mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more WaterWater +207.6%
Contains more FatsFats +280%
Contains more CarbsCarbs +4851.9%
Contains more OtherOther +120%
~equal in Protein ~2.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -69.3%
Contains more Mono. FatMonounsaturated fat +562.5%
Contains more Poly. FatPolyunsaturated fat +77.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.